Archive of Motivational Speaker

Welcome to Craig's site.

Craig Harper is a leading motivational speaker and educator. He is a highly sought-after corporate coach and is considered to be a leader and pioneer in the areas of personal and professional development. Working with hundreds of teams, companies and a wide variety of organisations on numerous continents over the last twenty years has given Craig a unique insight into, and understanding of, human performance and all its variables. Craig has an ability to educate, inspire, challenge and make people laugh all at the same time!

Renovate Your Life Blog

Friday, August 29, 2008

Jo's Week With Craig - Day four

Hi Guys. Well, the week is drawing to a close for Jo our competition winner from South Australia and she's doing incredibly well. I couldn't have asked for a better student or a better attitude. Honestly. Not just saying that because it sounds appropriate. I'm writing this Thursday night so she has one more day of me to survive. Apart from hanging out and working out with me, Jo has been training with, chatting with and spending time with my awesome team of trainers. This morning she spoke with Annie, did some boxing with Fiona and last night she did a strength session with Cherie (who also happens to be a world-class mountaineer). It's great for Jo to spend time with other positive, passionate and empowered women who are all about her age, if not, older. And the blokes of course (see below with Phil).

I Love Work

Yesterday we trained at the beach. Well, Jo did. I watched. Enthusiastically. And gave orders. That's what we coaches do... coach. An hour of soft sand walking, a little jogging, some ramp running, some stair walking and a lot of spectating by me. I love work. I could watch it all day. Her total training time yesterday was about two hours. No exhaustion, no injuries and no complaints. Nice.

Lights, Camera, Action

Today was interesting for Jo because she had her first TV experience, met a real live TV producer and chatted with the camera guys, the lighting guys and the sound guys. All fun stuff. I interviewed a woman for my segment on Channel Ten next week. The lady I spoke with has an incredible (and I mean incredible) story of surviving against the odds. She has endured seven types of cancer and been told by the experts that she has only months to live on several occasions. She has also endured more abuse (physical, sexual and emotional) than any person I've ever met. And I've met a few. Her story is both tragic and uplifting. It will screen on the 9AM show nationally next Wednesday.

The One Woman Workshop

Earlier tonight Jo and I went into the lecture theatre (at my gym) and I conducted a personal workshop just for her, complete with white board, flow charts, diagrams and an abundance of information. She even took notes! I think in the last day or so that switch has flicked on in Jo's brain. She is finally starting to understand that getting in shape (and staying that way) ain't really about her body after all. We have had several deep and meaningful (chats) over the last few days and despite the brain over-load (her description), I can see that we're making real progress. Today's training was another two hours (or so) of varied cardio split over two sessions.

Zzzzz.....

I apologise for the brevity of this post but it's late, I'm spent and I'm giving a presentation to a hundred corporates first thing tomorrow morning so I best get my beauty sleep and recharge my depleted batteries. As I type these words my body is screaming at me to go to bed so I best pay attention as it knows what I need.

Monday will be a comprehensive report on the week with Jo.

Enjoy your weekend.

Ciao ( )

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Thursday, August 28, 2008

Human Speed Humps

Giving the Jo story a break today. Overall, she's doing great. Things are happening both physically and psychologically for her. There will be another detailed update on her progress tomorrow. For those of you who entered but didn't win the comp (i.e. everyone but Jo!), don't forget I am doing a free mentoring session / workshop for anyone who can make it to my Brighton centre at 11.00 a.m. this Saturday. If you're not booked in give Johnny a call during business hours on (03) 9553 8857 or email him here.

The External Saboteur

Something's bugging me today. In fact this something has bugged me for a while but the last few weeks it has become increasingly obvious to me that virtually all of us face similar challenges in one area of the creating-our-best-life process; support, encouragement and understanding from others. Or the lack thereof. You've heard me speak many times about the internal saboteur and our propensity to get in our own way (we all do that), well today I want to talk about the external saboteur; people who (for a range of reasons) aren't really happy to see you succeed, achieve your goals, realise your potential or live your dreams. I could spend an hour or two telling you why they do this (jealousy, resentment, immaturity, revenge, insecurity, thoughtlessness, selfishness, stupidity), but I'd like to focus on a solution for you, rather than explore their motives and mindset.

How Dare You Succeed

You and I both know these people. Sometimes we live with these people. Work with these people. Socialize with these people. Care for these people. Even marry these people (shock, horror). Sometimes he/she is the last person anyone would suspect of standing between you and your dreams. Your ambition and drive bothers them because somehow they have created an association (in their mind) between your success and some kind of negative outcome or effect in their world. They say they care about you (and maybe on a level they do) but in truth, your happiness and success come a distant second to their needs and wants.

Human Speed Humps

You might be amazed at the number of people who become quite emotional (bawl their eyes out) when I talk with them simply because I show them more support, encouragement and belief in one hour than their family or close friends (I use that term loosely) have shown them in a lifetime. These external saboteurs are human speed humps determined to slow you down, if not, bring you to a grinding halt. They are not the reason we fail but if we don't deal with them in a practical, realistic and possibly blunt manner, then we are letting them steer our ship, shape our reality and limit our potential.

Some thoughts...

1. Get them out of your life. Obviously this is not always possible, desirable, necessary or practical, however there comes a time, in some situations, with some relationships and some people, where the best option is to remove them from your day to day life. I know you know what I mean by this because we've all had that person in our life. I have walked away from several relationships over the years because I believed that's what would be best for me in the long term. And it was. If people aren't happy for you to succeed, then they ain't your friend and you don't need or want them in your world. If you want to know what (some) people really think, ignore ninety percent of what they say and watch one hundred percent of what they do.

2. Spend limited time with them. Obviously there are certain people who will (probably) always be in our life (family for example) but sadly, they are also often the people who potentially stand between where we are now, and where we want to be (if we let them have that power). Some parents (not mine) have never told their children how talented, creative, clever, capable, valued or loved they are. They have never encouraged or supported them because they want to retain power and control in that very lop-sided, unhealthy relationship. I know forty year-olds who are still seeking parental approval and still handing over their power to dear old mum (mom) and dad. Tragic.

3. Tell them what you feel. Sometimes a simple and honest discussion will change a situation or a relationship almost instantly. Give the person clear, specific, relevant and meaningful feedback. Don't be vague, general or fluffy. Tell them exactly what you're feeling and why. A little short-term pain for some long-term gain. If you don't take charge of your life, someone else will.

4. Get some balls. Not literally of course. Sometimes we simply need to stand up for ourselves and stop being the victim, the doormat, the scapegoat, the people pleaser and the personal slave. Make some decisions about your personal rules, values and standards and then build your best life around those. Stop compromising and start living.

5. Be (very) selective about who you share your dreams with. For all of my adult life I have been a highly motivated, driven and ambitious person. By choice. Not particularly gifted but always striving to get the most out of my body, my career, my relationships and my potential; to maximize what I have. Several experiences early on taught me not to be overly enthusiastic about sharing my life goals and dreams with too many people. I learned to be selective and discerning about who I share my dreams with. When I established my first commercial business as a twenty four year-old with zero business experience and minimal skills, I encountered far more resentment, resistance and criticism than I ever did support or encouragement. The people who were genuinely and unconditionally happy for me to succeed were few and far between. By the way, this is not a woe-is-me story, but rather an honest account of my experience and I am not alone with a story like this. I have a few select people in my world, who will encourage and support me when it's warranted and kick me in the ass when necessary. And I need both. I trust them, appreciate them and value their input in my life.

So instead of slowing down for the speed humps or going around them today, perhaps it's time for you to change down a gear, hit the gas and drive straight over them.

Works for me.

Love to hear your thoughts on this topic...

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Wednesday, August 27, 2008

Jo's Week With Craig - Day Two

Two days down and my student Jo is doing well. No cigarettes, no caffeine drinks, no tantrums, no junk food, no attitude problems, no injuries and no excuses. I'm Lovin' that. She's going great. Last night I gave her two options for today:

1. Meet me at the gym (see left) at six this morning (I'm writing this Tuesday night) and come in to the city and hang out while I do one of my radio gigs (Gold FM) and then we would return to the gym and train at about seven thirty or...

2. Have some extra sleep and meet me at the gym at seven thirty for a workout.

Mobile Mentoring

Knowing that she had only two hours sleep the night before I knew she would go for option two; the late start. She didn't. She's hard core. Possibly weird. I like that. So we headed into the city at six this morning for Jo's first radio experience; a little FM love. The half hour trip each way meant that today's mentoring session was a mobile one. What a productive use of time that was. Maybe I could make a business out of that concept... "Craig's mobile mentoring.." I'll drop by your house, pick you up, we'll chat for a while and I'll then deposit you back on your door step with a new attitude and life strategy... easy peasy. Or not. Jo got to meet the very talented and generous Grubby and Dee Dee and watched me do my best to motivate the masses to a better life. Today we spoke about self-sabotage (essentially Monday's post) and it seemed to hit the mark with a few people (I always get emails following a segment or a show).

Smoking

On the way back from the city we had an interesting chat about smoking. Jo was worried that once she's back into her normal environment she might not be able to do the no-cigarette thing over the long term. She wasn't sure if she would be able to maintain what she had begun once she steps back into her regular life and situation. The life with the husband who smokes (and no, it's not about Tim, it's about Jo). A reasonable concern to have. Out of curiosity, I asked her what she did (about smoking) when she was pregnant with her three kids.

"I didn't smoke at all" was the reply.

If Only She was Always Pregnant

So the woman who doesn't know if she can last a fortnight has actually gone without a single cigarette for a total of twenty seven months (three times nine) over the last seven years because she had too. Amazing what we can do when we make something non-negotiable isn't it? So obviously the ability to stop smoking is there... now all we need is the mindset and the commitment to wrap around that potential, to make it a forever thing not a pregnancy thing. The last three times she stopped smoking she always intended to take it up again post pregnancy. And she did. What a waste of potential. And lungs. And health. No it won't necessarily be easy to give up Jo, but yes it is very possible. So let's focus on what's possible. Let's find a way. And let's not talk ourselves into hard. Sound familiar?

What I like about my student is that she is making the most of her time with me. It's not a holiday; it's all about re-invention, learning and improvement. She seriously wants to change her body and her life and has a thousand questions for me. By Friday she'll know more than me. I'm a little insecure about that.

I'm Comfortable!

So we got back to the gym at seven thirty (after our mobile mentoring) and did a brief (but intense) interval training session on the bike (30 mins). Then we jumped back in the car and took a nice drive along the beach. Well, nice for me. Not so much for Jo. She was loving the scenery and the whole relaxing drive thing right up to the point where I made her get out of the car and walk the five kilometres back. Oh well Jo, look on the bright side, I was comfortable and as we all know... it's all about Craig.

She completed her five kilometre walk and was given the option of coming into the gym this afternoon... or taking the rest of the day off and seeing me tomorrow. Of course she came back. The woman is in the zone. She completed another hour of low(ish) intensity cardio on the bike, treadmill and grinder. Not exciting but effective... and that's what we're after. Sometimes it ain't about fun or excitement, it's simply about doing what needs to be done and that's where we're at with Jo. Today she spent the best part of two and a half hours exercising.

The Miracle Man. Not.

What amuses me about this whole process with Jo is how many people think that spending a week with me will 'fix' all of her problems/challenges/issues. As I've said many times before, I'm not the answer; I'm a resource in a big (and on-going) process. The only person who can change Jo is Jo, and the sooner she takes complete responsibility for all of the results she produces (and doesn't produce) in her world (via her choices and actions), the sooner she'll see genuine transformation. Both internally and externally. My goal is to educate and empower people, not to make them (in any way) dependant on me. By the way, there's a fair chance that I won't reverse twenty (thirty) years of bad behaviours and destructive thinking by this Friday. I'm good but not that good.

Overall, things are going well for our competition winner. I am happy with her attitude and her application. I truly believe that this week will be the start of a new-and-improved life for Jo... I can feel it in my bones.

How are you going with your transformation? Are you doing different to create different. Or are you still thinking about it?

There's always next Monday.

Ouch.

See you on the morrow ( )

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Tuesday, August 26, 2008

Jo's Week With Craig - Day One

A few weeks ago we ran a competition here on me-dot-com and invited people to write in and tell us in one hundred and fifty words or less why they should win a week with me. That is, five days of training (the physical stuff) and mentoring (the head stuff) with yours truly at the Harperdome here in the thriving bayside metropolis of Brighton, Victoria. So after reading through the hundred (or so) entries Miss Bossy Boots (Vive) and The Bald Man (Johnny) chose the very lovely Jo Thomas all the way from rural South Australia to be Craigified for the week.

Well, today's the day (I'm writing this Monday night) and Jo landed at Harper's (my gym) this morning fresh off the plane from Adelaide. Er, kind of fresh. In order for this week to be valuable and productive for both Jo as the student, and you as a reader following the story, I have made the decision to be completely open, brutally honest (there's a shock) and transparent with these daily reports about Jo's journey; the highs and the lows, the good stuff and the not-so-good. Not that I'm given to lying anyway, but it would be quite easy to leave out certain things, to make this a better 'story'. But knowing you as I do, I'm sure you're after reality, not a story.

Is That Cigarettes I Smell?

So my champion-in-the-making arrived at the gym an hour late. Apparently not her fault. Something to do with the airline and the faulty Satellite Navigation in the hire car. Sure. She walked through the door and I gave her the obligatory Craig hug, which would have been a positive experience had she not been holding a can of V (a caffeine drink) and smelling like an ashtray. Just what any finely-tuned athlete needs before a workout with me; a cigarette and a shit-load of caffeine and sugar. So as you might have guessed, Jo had her first 'education session' thirty seconds into our relationship. She took it on the chin and is off nicotine and caffeine drinks for this week, and if all goes according to plan, forever.

The Intial Chat

So we headed into the assessment room for a chat, a little mentoring and a few measurements. Jo is married to Tim, has three awesome kids, Charlotte (3), Catrina (4) and Ella (6) and is a domestic engineer. At thirty seven, 5'5" and 97.5 kilos (214.5 lbs) she has room for improvement. I was informed that she wants to lose weight everywhere except from her... er... aaah... chest. Apparently it comes in handy in some situations. Don't even ask. I didn't.

To her credit, she has lost an amazing 43 kilos since Christmas but the last month or so has seen things come to a grinding halt in the weight-loss department. I discovered that she still smokes ten cigarettes each day, has a reasonable fitness level (for a smoker who weighs over 200 lbs), has a few crappy beliefs, a little self-doubt (don't we all), is mildly petrified of me (ridiculous) and overall has a pretty good mindset. I explained to Jo that the process with me isn't really about what happens this week but rather setting herself up for the rest of her life. Different attitude, behaviours and habits - forever. This week can be a springboard to her best body and if she chooses, a catalyst for that amazing existence.

The Workout

This morning's session was short and sweet. Fifty minutes of cardio; thirty on the bike (70 - 80 rpm, moderate resistance) and twenty on the treadmill (walking at 6kph). Enough to crack a sweat (see photo). Tonight we lifted some weights (upper body) for about forty five minutes and I wasn't really surprised to discover that Jo is quite strong. Hauling a 140 kilo (308 lb) body around for years will do that to you! Following her weights, Jo completed another twenty minutes on the grinder (arm bike), taking her daily cardio total up to seventy minutes; not bad for a girl who got up at two o'clock this morning. Well done Jo. I am purposely avoiding getting her to do too much weight-bearing stuff because I want her to see out the week without getting injured or exhausted.

The Plan

With a little guidance from me, Jo has set a goal to weigh 75 kilos by Christmas - a loss of a further 22.5 kilos. I know this is very possible for her, so that's our mission. My plan with the exercise is to see how Jo's body responds day to day and to make decisions as we go. For now I'm wanting her to do two sessions every day but time will tell if that's what actually eventuates. The workouts will be a mix of cardio, strength and flexibility with a heavier emphasis on low to moderate intensity cardio because that's what her body needs. We've had the food chat and Jo is filling out a food and lifestyle diary from today. In this she will detail everything she does which will have some bearing on the final result; food, water, sleep, workouts and supplements. Of course we're not going to create incredible results in five days (and that's not my goal) but hopefully we'll set her up for the rest of her life. A little tweaking and re-programming and who knows what might happen to the country girl from over the border....

So day one is done and dusted and we've had no tantrum, no tears and no injuries; a good start. Today (Tuesday) she's in for a surprise. It won't be fun... but it will be effective. I'll tell you about it tomorrow.

Ciao ( )

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Monday, August 25, 2008

Overcoming You

So today is the day that our competition winner Jo Thomas hits town for five days of fun and frivolity with me. Is that a prize or a punishment? I guess it's a matter of perspective isn't it? Imagine leaving your husband and kids behind and putting your life on hold to fly across the country for a week of Craigification. Scary. Jo will be arriving at the gym (straight from the airport) at about 9 am so I will have my party dress on and be on my best behaviour. For five minutes at least. Session one will be a chat, an assessment, a little goal setting, some mentoring and of course, a workout. Tomorrow will be our first report on project Jo, so stay tuned.

On with today's post....

Are you the perpetual self-saboteur? Do you have a history of finding new and creative ways to shoot yourself in the foot when it comes to your own dreams and goals? Is the only thing standing between you and success... you?

If you're like many people, then you have probably spent a great deal of your life getting in your own way. Sure there are lots of variables in the creating-our-best-life process but when we're completely honest and realistic about it, we have to acknowledge that we (you, me) are still our biggest challenges. I managed to talk (and behave) myself into mediocrity for years. Yep, some of us have an amazing talent for snatching defeat from the jaws of victory. For almost succeeding. For almost getting the job done. And for finding our way back to the place we don't want to be.

So, how do we overcome ourselves? How do we stop getting in our own way? Here's a few suggestions...

1. Apply what you know. How many people visit sites like this, read articles like this, nod in agreement as they read, identify with what's written (because they are essentially reading about themselves) and then do nothing (zero, zip, nada) with the information? The majority, that's how many. Is this negativity on my behalf? Nope, it's reality. We know what to do, but we don't do what we know. We're more informed and more educated than ever, yet take a look at how we live our lives and you'd be forgiven for thinking we've never been so stupid. If I could somehow manage to write the most motivational, inspirational, educational and insightful article of all time (let's just pretend), what percentage of readers would take that information, consistently and methodically apply it, and create lasting change in their world as a result? Sadly, not many. Creating change in our life ain't about what we read... it's about what we do with what we read. And many of us don't do much. I can tell you what to do, when to do it, how to do it and why you should do it... but only you can change your life. Creating change in your world is not about how well I write, it's about how well you DO. I can write until my hand falls off but the only life I can change is mine. I can influence you, encourage you, educate you, support you and coach you but the only person who can determine success or failure for you... is you.

2. Be solution focused. Some of us are so immersed (practically, mentally, emotionally) in our challenges and hurdles that we become completely problem-focused, if not, problem-obsessed. We get ourselves into a place (emotionally) where we are not even consciously and proactively working towards a solution because we are all about the problem. A consequence of this mentality is that we'll wake up in five years and we'll still be living the same miserable existence because we've done nothing practically to change it. Other than complain, feel sorry for ourselves and seek sympathy of course.

3. Stop being a people pleaser. As I've said before, it's nice to be nice, but it's not nice to be a doormat or a personal slave. Sometimes in our desire to be liked, loved, needed, wanted and valued, we lose us. Or part of us. Stop compromising your values, your goals and your needs. It's one thing to be kind and considerate, it's another to be used and abused.

4. Finish what you start. How many endeavours and projects have you not finished? If you're like the majority then the answer is... plenty. For most people, when the excitement and enthusiasm drop off, so does the commitment to the new behaviours. That's why success is about discipline, self-control, organisation and accountability (not sexy I know), not some temporary burst of excitement and motivation. Long-term success ain't about excitement for the next four weeks, it's about what you do over the next four decades. Unless of course, you only plan on living for four weeks.

5. Stop playing the blame game. Some of us love playing the blame game because it helps us avoid personal responsibility and accountability for just a little bit longer. We love to get mad at someone or something else; it makes us feel better about our crappy existence and what we're not doing in our life and not doing with our potential. For a minute. Sometimes people even get mad at me for what I write. And of course getting mad at me will fix everything and make the world a better place. If you're serious about creating your best life, the blame game is something you don't wanna play.

6. Stop thinking! I know this sounds a little contradictory and irresponsible, but some of us spend our lives over-thinking and under-doing (is that a term?). You know what I mean. Some of us are world-champion thinkers. And procrastinators.

7. Don't let your past, determine your future. Too many of us base our expectations for the future on our past. Sadly, we let our history determine our beliefs and thinking about what's possible and likely for our future. What we have or haven't achieved to this point in time is often not indicative of our potential. At all.

8. Change your attitude. Yes I talk about attitude a lot but how can I not mention it when I'm exploring this topic? Of course changing our attitude is easier said than done... but it is very possible when we consciously work at it. We know that when it comes to the type of results we're producing in our world, attitude plays a much bigger role than potential, genetics, opportunities or luck. And it's the one thing we have complete control of. Make a decision to have a productive, positive day and it might just happen.

Or... you could keep doing nothing, stay in that holding pattern and waiting for the mythical, magical right time.

See you on the morrow. I'm off to smash Jo.

Group hug... ( )

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Friday, August 22, 2008

Just a Few More Pounds....

Never Quite There

Have you ever noticed how some people are never happy with how they look? Doesn't matter how fit,

how lean, how muscular or how shapely they are, it seems they always need to be just a little leaner or lighter. And if they're a bloke, probably a little bigger in the gun department. Here's a statement you won't hear too often "yep, really happy with how I look at the moment, don't wanna change a thing." Not gonna happen.

The Fat/Happiness Correlation

Of course we all understand that there's a undeniable relationship between low body-fat and happiness, so it's no wonder that so many are hell-bent on being just a little trimmer. Allegedly some people are only a few kilos of weight and a few percent of that nasty-ass fat away from nirvana. And if a body-fat level of twelve percent will make us mildly happy (apparently it does), then eight percent must make us uncontrollably delirious. Imagine if we could get to five!

Yes it sounds ridiculous but it's actually how some people think. And more than you might imagine. I am constantly talking to people who have healthy, fit, strong, lean, functional bodies... which they are unhappy with. A once healthy pursuit has become an unhealthy obsession. They have lost perspective. This is the point where focusing on exercise and diet moves from being a positive to a negative. Discipline (in control); good. Obsession (out of control); bad. Wanting to be in shape is healthy. Intelligent even. But obsessing about one or two kilos or two or three percent... stupid and unhealthy. Destructive.

Some of us need to re-allocate some time and energy away from the body obsession and invest a little into our emotional and psychological health. Despite what some people would tell you, killer abs and skinny legs don't necessarily equate to happiness, contentment, inner peace, self-esteem or enlightenment. In fact, I could be somewhat controversial and tell you that some of the most attractive people with the most amazing bodies... are often the most insecure and emotionally fragile people you could meet. I know, I've worked with them.

As long as we continue to strive for love, approval, acceptance and significance via our body, then we'll continue to set ourselves up for failure and pain over the long term. And as long as our self esteem, our sense of self worth and our identity comes from how we look, we'll always be insecure.

When will (some) people realise that our body is not who we are, it's just where we live?

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Thursday, August 21, 2008

Craig's Training, Diet... and Random Stuff

For some strange reason people seem to take an interest in what I do with my own exercise and nutrition and where the ex-fat kid (me) is currently up to in terms of his own health/fitness/training progress. I get lots of emails from people who want to know how I eat, train and live; how I manage my body. Being as I'm a forty four year-old, non-athlete with very ordinary genetics, the level of interest in what I do to my body and how I do it, often surprises me. However, being as I write about this stuff for a living, I do understand people's natural curiosity to see if I put all that theory into practice. Is this stuff a reality in my life, or am I simply a beer-swilling, chain-smoking, donut-addicted, lazy fraud who happens to have a little knowledge and write okay? By the way, who is that guy in the Diesel shirt top left on the home page?

My Training Now

Well, right now I'm in a lifting-heavy-things phase. Some people like to call it weight training! I tend to go through phases with my training where I focus more (or less) on different components of fitness and enjoy some things more than others. My approach to my own workouts is not always highly scientific or strategic... but I'm always consistent (where most people fail). In the last twenty years, the longest I have gone without any kind of workout would be a week. I haven't run for the last eight weeks and as a result I have put on a few kilos but thankfully have managed to drop a little body-fat at the same time. So I've gained a little muscle. At the moment my cardio comes in the form of three to four bike rides each week on my new Cannondale, chick-pulling, black stealth... weapon. When I'm out on that, I'm about thirty percent sexier. Hard to believe, I know. Stop laughing. I'm serious. In fact, it's not really fair to the other (male) bike riders of the world who don't have one. I'd show you a photo of me on it right now but you'd lose focus. And we wouldn't want that would we?

My Exercise Philosophy

My overall exercise philosophy is to be consistent over my life-time. And I am. Whether I'm lifting huge weights, moderate weights, high reps, low reps, three days or five days a week, doesn't really matter over the long term. What matters is that I don't spend my life starting various exercise programs that I never maintain. Over the last two months I have increased my gym sessions to lifting weights four or five days per week and for the moment, I'm seeing results and enjoying the ride. My cardio 'rule' is that I do something a minimum of three days per week for a minimum of thirty minutes each time. Every week of my life. Sometimes it's easy, sometimes it's more intense but I never do the same thing, the same way for too long; my body doesn't like it, either does my mind. Sometimes (often in summer) I go through phases where I will do less weights (2-3 per week) and more cardio (5-7 per week). As long as I'm relatively fit, strong and functional, it doesn't matter too much how I break it up. I could be in shape at 85 kgs (187 lbs) or 95 kgs (209 lbs); depending how much muscle I'm carrying, how I'm training and how I'm managing my diet. I could also be out of shape (fat) at 90 kgs (198 lbs). As I write this, I weigh 93 kgs (205 lbs) at about 15% body-fat (not amazing but not too bad for a middle-aged endomorph).

Stretching

Part of me wants to tell you that I stretch every day for thirty minutes and that I've pretty much nailed the side and front splits. However, I would be lying. A lot. I should stretch more. A lot more. I stretched in the eighties. Twice. Didn't really enjoy it. Gotta be honest, it's the one aspect of training I personally neglect. Call me human. Call me flawed. Call me inflexible. Keep it between you and me. And I'm not totally sure, but there could be a correlation between my lack of stretching and the violin strings that run from my hips to my ankles. As a rule, I'd rather poke myself in the eye with a steak knife than stretch but I know; it's not about what I enjoy, it's about what I need. I'll keep you updated on my side splits progress. Don't hold your breath. I guess the good thing is that not too many people die from tight hamstrings.

There I go again, trying to make myself feel better and justify my irresponsible behaviour.

Diet

Over the years diet has always been my biggest challenge. I walk pass a donut and my ass gets bigger. It's true. I was born to eat. I am gifted at it. If there was an Olympics for eating, I would be Michael Phelps. A big, fat, ugly, middle-aged Michael Phelps. I could backstroke in calories! Over the years I have had to manage my eating pretty well, otherwise I would end up looking like Tony Soprano within a week. For me that essentially means no junk and controlled portions. I might allow myself to bend the rules once a month or so - usually in the form of cheesecake. Have I mentioned my cheesecake issues? Breakfast for me is usually porridge and bran, lunch a healthy sandwich (protein and salad)

and dinner is usually a protein-based meal with some vegetables. As I'm baring my soul, I need to make one more confession; I have fruit issues. There, I said it. I don't eat enough fruit. Now, if there was a fruit that tasted like cheesecake... that, I would eat. In regards to alcohol, I don't drink it (never have), so that's a non-issue for me. While most blokes who are my size and train like I do need somewhere around 3,000 calories per day, I typically consume somewhere in the vicinity of 2,000 and do fine. I have the metabolism of ninety three year old man, so I need to be careful not to over-eat. The question I always ask myself before I put food in my mouth is "do I need it, or do I want it?"

Injuries

When I was a young, dumb bodybuilder I pretty much injured everything I own. Several times. Pick a muscle, I've torn it. Including tearing my pec off the bone while bench pressing. Yeah, that kinda hurt. In the early days there was a lot of enthusiasm and passion (okay, ego), but not much science or common sense in the training process. Put two immature, egomaniacal, twenty year-old blokes dripping with testosterone (me and my buddy) in the gym and you have a recipe for disaster. Thank goodness for maturity and education over time. These days I work around my numerous 'issues' and find a way to get the most out of my body without re-injuring it. Years of picking up weights from the gym floor has given me a less-than-desirable lower back. Those ten (or so) bulging discs probably haven't helped.

The Head Stuff

For me (and for most of us), my body has always been a reflection of where my head is at. If I'm in shape mentally, I'll be in shape physically. For the last decade or so, I have had certain non-negotiable behaviours and habits in my life that keep me doing what I need to do, to keep creating the results I want to see in my world. Sure I go through peaks and troughs (mentally and emotionally) as we all do, but ever since I had that computer on top of my shoulders re-programmed, the results have been much better!

Right... I'm off to stretch.

See you tomorrow.

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Wednesday, August 20, 2008

A Mid-week Update

Hello Boys and Girls.

Hope you're enjoying the mid-week hump, playing well with others and sharing your toys. Plenty going on in Harperland this week. No lesson today but a few little updates for you...

TV
Not doing my normal Channel Ten gig this morning. I will be on tomorrow at 9.35 a.m. (ish) instead. Talking about bullies. Should be interesting.

Our Competition Winner
Our competition winner (Jo Thomas) is flying over from S.A. next Monday to begin her week of fun with me. A little training, a little mentoring, a few laughs, some deep and meaningful dialogue, a few sore muscles and possibly some cheesecake (for me)... should make for a fun week. I will be writing daily updates on her progress, filming an interview with her (a video blog for you) and the Bald Man will be snapping some photos along the way. It will be interesting to watch Jo's story unfold.

Subject Matter
I'm always open to your suggestions for areas/topics for me to explore via my writing here on the blog. It seems that some people (not all) almost feel brain overload from the constant stream of head stuff - motivation, education, psychology - that I churn out. With 50,000 (ish) readers each week I'm probably not gonna keep everyone happy but I'm open to ideas, feedback and suggestions. Maybe I could write a series for you girls called 'How to Operate a Man' - that could be helpful. Or dangerous. And then perhaps I could write one for the boys called 'How to Avoid Being Operated'. Yeah you're right; that could get messy.

Let me know your thoughts and have some fun today...

Group Hug ( )

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Tuesday, August 19, 2008

The Pseudo Olympian

Some Obscure Sporting Event

Unless you've been living under a rock, you may have noticed that there's a small sporting event going on at the moment over there in China. A little running, jumping, lifting, punching, tumbling and swimming by a few (thousand) athletic types. Apart from the fact that I subject my body to two weeks of sleep deprivation, the Olympics ranks right up there as one of my all-time fave things. So many stories. So much inspiration. So many examples of people maximising their talent, exploring their boundaries and overcoming adversity... and let's be completely honest, doing some pretty freaky shit.

Peaking

As an alleged exercise expert, motivator bloke and Olympic junkie, there are many parallels between life and sport that become apparent to me as I marvel at the uber-athletes doing their thing. Have you noticed how athletes seem to find a way to perform like they never have before at the right time, on the right day, in the right place? Some of them will never perform like that again. Ever. Of course there are many explanations for this, both psychological and physiological. In the world of sport science we call this peaking. That is, preparing and tuning a body to perform optimally on a given day or over a limited period of time.

The athletes show up to Beijing, do what they do, and then they go home. And then they de-tune. Mentally, emotionally and physically. A month after the Olympics many of the athletes we're watching right now will be very different specimens; fatter, slower, weaker and less focused. Decidedly less 'Olympian'. Why? Because they will stop doing what they were doing leading up to (and during) the games. They need some down time and/or a drop in intensity in order to recover and avoid burnout, injury and exhaustion.

We Ain't all Olympians

Unfortunately some of us non-Olympians seem to adopt the process of peaking with our own health and fitness endeavours. But not in a strategic, logical or athletic manner. That is, we spend a lifetime getting in and out of shape. We alternate between fit and fat. In the zone and off the rails. Disciplined and disinterested. Motivated and apathetic. We ignore logic and let our emotions dictate our behaviour. We start things that we know we won't maintain over the long term. We know what to do but don't do what we know. Not consistently anyway. We get in shape for events; weddings, birthdays, anniversaries, reunions and even summer (in search of the beach body). And then we get fat again.

From Fat to Fit... and Back to Fat

Years ago I trained a lady for a period of eight weeks leading up to her wedding. She lost about twelve kilos (26.5 lbs) during that time. Over the eight weeks I continually emphasised the need for her new pre-wedding behaviours to become life-long habits rather than some temporary phase. I knew my message was lost and realised that her intention was to peak for her wedding; look amazing on the day. And she did. On the designated day she looked beautiful and slim; just what she wanted. Two days after she returned from her honeymoon (a twelve day cruise) she came to see me. She walked through the door, saw me and started crying. She must have seen the look on my face. She looked like she had eaten her husband! I put her on the scales. She had gained nine kilos (20 lbs) in twelve days!! Quite the effort.

The Problem with Normal

So why did this happen? Well, the obvious explanation is that she simply stopped doing what worked (consistent exercise, quality nutrition, intelligent choices). She got on that boat and ate everything that wasn't nailed down and did zero exercise. That's the real-world, practical answer but in order for us to learn from her experience (and hopefully do different), we need to understand the psychology behind her behaviour. While she obviously changed her day to day behaviours for the eight weeks with me, what she hadn't changed was her attitude and thinking on a deeper level. Consciously she was behaving differently (to look good for her wedding) but subconsciously she couldn't wait for it all to be over, so she could go back to being 'normal'. Normal being too much food, too little movement and her unhealthy lifestyle. Simple.

In her mind, the pre-wedding regime with me was always going to be a temporary thing. She never actually intended to create life-long change, she just wanted to look awesome for those photos. And if life was a photo that would have been a good plan. But it isn't (a photo) and it wasn't (a good plan). She was peaking for her Olympics. Which just happened to be in a pretty white dress.

Maybe some of us need to stop getting in shape for events and start getting in shape for life.

Just a thought.

Share your thoughts on this post by clicking on the comment thingy (below).

And don't forget my upcoming workshops kicking off in Perth on September 14, followed by Adelaide, Brisbane, Sydney and Melbourne. I look forward to meeting those of you who can make it along.

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Monday, August 18, 2008

The Reactive Life

We know that our decisions determine our behaviours, which in turn determine what kind of results we're producing in our world. We also know that when it comes to addressing the big stuff in our life, sometimes we'd rather not make a decision, than make one. Making a (significant) decision often means dealing with those things which will make us uncomfortable, fearful and/or vulnerable; all the things we do our best to avoid. This can be something of a dilemma because on the one hand, we want to produce amazing results in our world but at the same time, we tend to gravitate towards familiarity, comfort and safety - all the things that don't produce positive change and aren't consistent with personal growth.

Choosing not to Choose

The simple truth is that by not making a decision, we are making a decision. We are choosing to do nothing. Choosing to put our head in the sand. Choosing to live a reactive rather than proactive existence. People who don't make decisions until they are forced to (via a situation, circumstance or event) have chosen (consciously or not) to live a reactive life. And a reactive life is like a ship without a rudder. Floating but not steering. Not consciously or proactively moving towards a destination. Just being pushed and shoved by its environment. And eventually, crashing on the rocks and sinking.

Any Moment Now...

Of course, we're always about to make some kind of reality-altering decision. Always at the threshold of something spectacular... but incredibly, it's never today. Because for some mysterious reason, now is never the right time. Sure we plan a lot and talk a lot, but so many of us rarely deliver. I know people who have almost been doing things for years. Decades even. You know them too. You might even be them. Almost getting in shape. Almost starting a business. Almost dealing with their addiction. Almost fixing their damaged relationships. Almost taking control of their life... and almost using their potential.

Scaredy Cats

The truth is that many of us spend much of our lives not making the decisions we could and should because on some level, the practical reality and the potential short-term consequences of those decisions scare us. Most long-term gain involves a little short term pain and we are scaredy cats. Yes, there are better and worse times to confront and deal with issues in our life (and make decisions about them) but so often we go for the less intelligent option. The less intelligent option usually being what makes us comfortable. Comfortable... for the time being anyway.

Strawberry Jam Thanks

Unfortunately our propensity to live in the moment and not make decisions to shape our future is what keeps us stagnant, frustrated and under-achieving in the long term. When it comes to the incidental, day-to-day stuff.. we're great at making decisions. "I think I'll wear the blue socks today... and I might just have some toast with jam for breakfast..." Thrill seeker. Crazy kid. But when it comes to the stuff that shapes our life, we're crap (sometimes at least).

So my questions for you on this Monday are...

1. What decision/s do you need to make today?

2. When will you stop waiting for the mystical, magical (fictional) 'right time' to do what you should have done long ago?

3. When will you start living a proactive rather than reactive life?

And remember... by not making a decision today you are making a decision.

Did I push a button?

Have a great week kids, make some decisions and click on the comment thingy to share your thoughts or just say hi.

Ciao x

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Friday, August 15, 2008

A Little News...

G'day Gang.

Another week draws to a close and I hope yours has been a ripper.

Some News:

A Professional Speaking Workshop...

I am constantly receiving emails from people who want to do what I do; be a professional speaker. Like me, they have a desire to get in front of groups to share their knowledge and passion and hopefully, make a difference. Some want to share the health/fitness message, some want to be motivators, some want to be specialist educators and many want to work under the very large banner of professional and personal development. Obviously I can't personally answer a squillion emails and I can't privately coach hundreds of individuals towards their own speaking career but what I can do is share my thoughts, ideas and experiences via a workshop. Until recently, this is something I had not considered running at all. In fact, I still don't know what the response to this concept will be but if emails, phone calls and general enquiries are an indicator, then it should fly.

Clearly I'm not going to turn anyone into a world

Motivational Speaker

Exercise Scientist

Motivation Melbourne

Renovate Your Life Blog

Jo's Week With Craig - Day four

Human Speed Humps

Jo's Week With Craig - Day Two

Jo's Week With Craig - Day One

Overcoming You

Just a Few More Pounds....

Craig's Training, Diet... and Random Stuff

A Mid-week Update

The Pseudo Olympian

The Reactive Life

A Little News...